Wednesday class times: 530am, Noon, 430pm, 530pm, 630pmSkill: Ring PracticeWOD: "Karen"For time:150 WallBall @ 20/14Karen. Single modality, single movement, repeated 150 times. Solid. Many of you have done this Benchmark WOD before, be looking to PR today!Congrats to the December Elements crew that completed their first CrossFit WOD last night! They are doing great and will join the rest of us very shortly!Enjoy the video below. This athlete is doing a similar movement, the thruster. Notice a couple things, first she decides her rep scheme. This is important on high rep WOD's because the chances of you going unbroken is unlikely. You don't want to go to complete failure/fatigue at 50-75 reps and have a lot of the workout remaining. Short quick rests to recover your breath and shake out the legs can be beneficial. Secondly, llok at her form. Her knees stay out, tracking over her toes. Her elbows stay up and she is back on her heels. All these things are important in WallBall also. We can scale the weight, the reps, and even the movement, but try to acheive the full range of motion. This will serve you better down the road. If we are struggling with mobility or have an injury, let's fix it!

No Excuses, Play like a Champion ~Chris SlaughterNot always, but sometimes, and probably a little to much. What I’m talking about are excuses. These are not to be confused with “I injured my knee because I’m an idiot and was swinging on the pull-up bars like an idiot and banged my knee into steel” or some other injury which you need to let heal and shouldn’t be over-utilizing. Excuses are things which we know are excuses when we make them. For instance “I’m not feeling like it today”, “I’m feeling kind of tired”, “I’m not flexible and I don’t want to work on my hip flexor mobility”, “I suck at thrusters”. Excuses are phrases we conjure up when our motivation is somewhat lacking.Here are four things to assess for yourself:1) Don’t procrastinate or hesitate: be actionable, not speculative. Either work on what you need to now, or immediately make a plan to do it.2) Know yourself: know when you’re going to be too tired to WOD or when you are pretty sure you won’t have time but are going to try to squeeze it in anyways, and focus on other things during those times. 3) Don’t be afraid to have a bad workout(this is often where the most growing occurs), or mix up the workout if something is tweaked (like a shoulder or wrist), or to simply come in to use mobility gear. 4) Remember that excuses are not reasonsthey are justifications for an emotion which may or may not be valid.We’re all amazing athletes; don’t let excuses get in the way of you and your goals! See you at the box!